Thread: Help Needed - Where to go from here?

Hey guys,

I posted something similar in the Diet section but havent heard much of a response. I also want to ask some training related questions so i thought i would chuck it in here as well.

A little about me is that i am currently trying to drop the kilos and get down to about 100kg. I started this about 8 months ago when i was 146.7kg and am now 108.4kg. Basically what i want to achieve is a flat stomach and then focus on building up my size but this time in muscle.

Here is what i am generally eating each day:

Breakfast 4 eggs scrambled
1000: 185g Tuna in Olive Oil - drained
1200: 200g Chicken breast, 200g mixed broccoli, cauliflower, carrot, peas
1400: 2 scoops WPI in 500ml Water
1800: Half Roast chicken with broccoli, Cauliflower, Carrot, Peas, Pepsi Max
2030: 150g Cottage Cheese (yuk)

I am currently doing a Strength based routine where I Squat Monday, Bench Wednesdays and Deadlift Saturdays with assistance type exercises each of those days as well.

My current 1RM's are nothing special but are Bench 117.5kg, Deadlift 200kg and Squat i havent done a 1RM but have done 120kg x 10.

Cardio comprises of a HIIT session 1-2 times per week however lately my legs and glutes have been killing me after adding in walking lunges into my routine so its been a couple weeks since my last session.

At this stage i really want to focus on increasing muscle mass and to try and flatten my stomach and to try and "fill out" the loose skin i am starting to get. I am starting to think a BodyBuilding type routine may be better for this rather than the current strength program i am doing. Do you need to be of a certain strength before you are able to really maximise gains with a BB Split? I really know nothing about how to maximise growth as i have always done lower reps to try build up my strength.

Im after some advice on what i should do from here. Should i continue to drop the weight while trying to build muscle or what? Really i am lost as to what would be the best way to attack this from here.

A future goal i have is to get up on stage, more just to prove to myself i can completely change my physique than to actually win.

Here is a pic of my current progress. I feel i have gained a fair bit of muscle in the past 8 months but its just covered by a layer of fat (or 2!).





Any input it greatly appreciated, thanks guys!

nice legs man (no homo)

You've done very well with your progress so far man, congrats you've achieved some great results.

I think (and I'm def. no expert) that strength training wouldn't help you get ripped/drop fat as most of the strength guys are quite bulky (no offence to anyone).

For body building I think drop the weight slightly and up the reps to 8-12. You'll find for the first few weeks this will buckle you completely and have you in heaps of pain. Every month or so throw in a week of pure strength training.

I would honestly suggest throwing in 10/20mins of skipping EACH day to help you lose the gut without forgoing much in the way of muscle mass. IMO best cardio possible. Just make sure you skip properly to avoid knee problems.

Of course, other guys in here know a lot more than I do and will probably have better advice, but that's my 2 cents :)

PS. fuck off the soft drinks unless you reallllllly love it that much - they're poison.

Originally Posted by Purplemonkey

I think (and I'm def. no expert) that strength training wouldn't help you get ripped/drop fat as most of the strength guys are quite bulky (no offence to anyone).

I would hate to get bulky like olympic weight lifter Ivan Stoitsov

OMG machine! shame about his small package though.

Sorry though, I was thinking strongman bulky lol:


Or powerlifters like this guy:

is it flab, loose skin or both on your stomach?

i think you need an actual fat loss program and at 100kgs you're probably not quite eating enough

is 10am as soon as you get up cos if it isn't that is when you need to eat meal 1

Originally Posted by swans05

is it flab, loose skin or both on your stomach?

i think you need an actual fat loss program and at 100kgs you're probably not quite eating enough

is 10am as soon as you get up cos if it isn't that is when you need to eat meal 1

Uhh i dont really know. I think at the moment it is flab.

What does a fat loss program look like?

The first meal is 4 eggs and thats when i wake up at ~7am.

Are you saying if i wake up at 7am i shouldnt be eating until 10am?

no no, eat as soon as you rise like you are

a pure fat loss program will involve a strength component then density training and metabolic circuits

80% of it is diet though of whic you'll need to count cal's to get optimal results